BENEFITS OF CALISTHENICS
MUSCLE UP
Pull Ups 5 Sets 15-20 reps
Lock legs together ( do not cross ).
Grab bar with arms locked and ensure feet are off the ground keeping hips and knees locked .
Full Engagement of the glutes , Lats and abdomen .
Pull body till chin is over the bar .
Lower under control back to staring point .
Building the strength in the initial part of the muscle up is key to generating a powerful strength based muscle up .
CONDITIONING AND BREAKDOWNS TO BUILD YOUR STRENGTH FOR THE MUSCLE UP . YOU CAN USE A RESISTANCE BAND TO AID IN THESE EXERCISES TO ACHIEVE THE MENTIONED REPS AND SETS
Straight Bar Dips – 5 Sets 20reps
Both hands on the same bar .
Lower body weight until lower chest is near or touching the bar .
Keep under control .
Keep elbows as close to the body as possible drive back up to the start position .
This helps with the second half of the muscle up keeping the strength in the push element .
Magic Button Pull 8 Sets 3-5 reps
Using slight momentum to swing forward generate a rhythm .
When at the peak point of the forward swing use explosive energy to pull the bar towards your hips .
At the highest point control back to the front peak point and repeat .
This will help with a slightly momentum based muscle up to help toward a no momentum strength based one .
Negative Muscle Up 10 sets 1-2reps
Starting at the top point of the straight bar dip .
Keep your arms tight to the body as you lower as controlled as possible .
Work through the transition from push to pull while looking over the bar at your shoes .
As the transition ends lower to a full dead hang position .
This exercise helps with the transition part of the muscle up , It helps the body get used to the movement and primarily strengthens the bicep tendons and the tendons behind the scapular that help achieve the muscle up .
MARCH 2018 / MUSCLE & FITNESS 115